Charles ME snatch work from the other day.
Workout #2
Warmup 10’
Skill 5’
Back levers
STRENGTH:
Back Squat 5 x 3 @ 80% sets across
First work set after warm up should be at 80% of 1RM. Post loads to comments.
5-10 minutes rest then CFE Strength & Conditioning WOD.
CFE STRENGTH & CONDITIONING WOD:
Three rounds for time of:
- 7 Power Snatches, 115/75 pounds
- 9 Toes-to-bar
- Sprint 50m (sub 50 jump rope singles)
Post time to comments.
Time limit 15 minutes
Stretching 5’
- Jump from knees to squat.
- repeat with hands behind head.
- repeat with hands locked overhead.
CW: 8:21. 55# snatch, jump rope substitution. I felt good about it, maybe could have pushed a leeeetle faster.
ReplyDeleteBack Squat 3x5 @ 155#. Whew! That'll show up tomorrow.
BS: 5 X 3 at 85#. I could do more weight, probably around 105 if I had a rack; right now I'm limited to what I can clean.
ReplyDeleteWOD: 5:56, using 35# power snatch and 50 single unders instead of the sprints. Really enjoyed the opportunity to practice these snatches.
TB: 6:04 @ 55# power snatch and 50 single unders rather than sprinting. Weight is light but technique needs polishing. Started my backsquat @ 45# to annotate in my binder.
ReplyDelete